The Ducan Diet is a modern weight loss technique based on consuming protein-rich foods. Using this nutritional system not only helps to prevent weight gain but also helps to get rid of 1. 5 to 50 kg of excess weight.
Currently, one of the most effective ways to deal with obnoxious kilograms is Dr. Ducan's diet, which, unlike the single diet, is varied and perfect forThose who love delicious food.
General information
The principle of the Ducan Diet is based on consuming protein-rich foods that are easily absorbed into the body, contributing to a rapid loss of excess weight. In addition, during weight loss, the digestive tract is cleared of accumulated toxins and toxins, as well as improves metabolism. The basic products of this method are bran, vegetables, low-fat fish, lean meat (chicken, turkey).
If it is necessary to lose 2-4 kg, a special 7-day Dukan Intensive Diet has been developed to speed up the metabolism to achieve the desired results quickly. At the same time, it is strictly forbidden to independently increase its duration, as this can cause serious health harm. With 5-10 kg of excess weight, you should pay attention to the Ducan diet for a month, which involves slowly losing weight while adhering to the diet and exercise properly.
To increase the effectiveness of weight loss, when following the Ducan diet, it is necessary to comply with the following requirements:
- morning exercise every day, walk for at least 20 minutes;
- increases clean water consumption by 2 liters per day;
- includes oat bran in the daily diet, while their amount depends directly on the phase of the diet.
According to studies, this technique's weight loss effect has been proven by experts. As a rule, weight loss varies from 0. 5 to 30 kg or more, while in 83, 3% of cases, 6-12 months after the end of the protein diet, the weight will stabilize.
The timing of the diet depends directly on the excess weight and the individual characteristics of the organism.
According to the ingredient type used, the protein method includes the following:
- Ducan's Meat Diet;
- is a vegetarian.
The feeding method along the ducan was developed consisting of four phases:
- "Attack";
- Alternate or Itinerary;
- "Merge" or "Merge";
- "Stable".
Each stage has its own menu, duration, list of banned and accepted products.
Pros and cons of the method
The Dukan Diet involves the use of exclusive beneficial natural ingredients that help the body rich in essential vitamins and minerals. However, such a food system has a number of pros and cons and contraindications, which are important to consider during weight loss.
Advantages of the method
- Stabilize weight and preserve results for long periods of time.
- Privacy.
- High efficiency. Depending on the diet and basic requirements, weight loss per week will be from 1. 5 to 6 kg.
- There is no limit to the amount of food you eat and when to eat.
- Visible weight loss from the very first days.
- A wide range of products, their use not only allows for quick and easy weight loss, but also for the processing of delicious culinary masterpieces without compromising on body shape.
Ducan's protein diet excludes the possibility of using special chemical additives for weight loss, which have a destructive effect on the body.
Cons of the protein diet
- Eat less fat. At the same time, a deficiency of them in the body can lead to worsening of the skin, development of atherosclerosis, impaired cholesterol metabolism, inhibition of reproductive function and a decline in the nervous system.
- Unbalanced diet, requiring intake of a vitamin and mineral complex during weight loss.
- It is difficult to get used to a new diet, resulting in a decrease in one's working capacity and an increase in fatigue.
The Ducan diet, without fail, involved the daily consumption of oat bran.
Expert opinion and contraindications
Considering the doctor's responses, the strong point of Dr. Ducan's approach is:
- a carefully researched nutritional scale, namely the presence of "consolidation" and "stabilization" phases, which help maintain reduced weight indicators;
- low positivity of the program, so during method transfer, a person experiences minimal psychological stress;
- needs to be physically active;
- has no "X" time, then it is forbidden to eat.
The weaknesses of the diet include inadequate diet, resulting in decreased immunity.
Despite the undeniable advantages of this technique and positive feedback from people who are losing weight, the Ducan program is contraindicated for people with the following conditions:
- renal failure;
- water retention;
- cholecystitis;
- increased blood pressure; gout
- ;
- problems with the cardiovascular system;
- peptic ulcer;
- disturbs in bowel movements;
- pyelonephritis;
- atherosclerosis; cholelithiasis
- .
In addition, the ducan diet is used in adolescents or those whose jobs involve concentration enhancement and mental work (e. g. doctor, driving) is not. desire.
Before you start losing weight, you should determine your optimal weight based on your physique, gender, age, height and daily activity level.
Stage 1 - "Attack"
The first stage of protein balance loss is characterized by rapid weight loss and significant weight loss. Of the four stages, the "Attack" has the most stringent requirements, which should be done perfectly, since it is during this stage the total amount of body weight is lost in the entire diet. Ducan's is identified.
"Attack" is to forcefully load protein into the body, which changes the metabolism and quickly removes the accumulated fat. During this period, it is allowed to include unlimited protein products in the diet. At the same time, it is important to bake all dishes on a grill or steam, without using fat, which will allow the exclusion of excessly high-calorie foods on the menu.
In the first phase, plant foods are completely banned, and salt and spices are limited in cooking. The beginner's diet allows for raw meat, seafood, fish, raw and boiled eggs, low-fat fermented dairy products.
A required condition for weight loss at the "Attack" stage is to use at least 1, 5 tbsp of double ground oat bran. spoon per day and drink plenty of water, at least 2 liters. liquid every day.
As a rule, the Attack phase is characterized by an increase in fatigue, weakness, irritability, hunger, bad mood and dry mouth. Therefore, at this stage you should not do any heavy sports exercises, just light warm-ups and walking are enough.
To avoid exhaustion during this period, it is important to include vitamins in your diet.
Menu of weekly attack phase
Date # 1
- breakfast - steamed meat, scrambled eggs, coffee or tea;
- lunch - bran bread, ears;
- afternoon tea - meringue or cheese stew; Dinner
- - green tea or herbs, barbecue.
Day 2
- breakfast - mineral water or tea, bran pancakes;
- lunch - boiled eggs, lean meat soup (veal, beef);
- afternoon tea - low-fat yogurt;
- dinner - steamed fish or crustaceans.
Day 3
- breakfast - tea, fish, omelet;
- lunch - skim milk, chicken balls;
- afternoon tea - yogurt or kefir, fresh cheese;
- Dinner - lightly salted clams or salmon.
Day 4
- breakfast - green tea, processed cheese, bran bread;
- lunch - soup;
- afternoon tea - coffee, meat stew with cheese;
- Dinner - steamed rabbit meat, kefir.
Day 5
- breakfast - yogurt, two hard-boiled eggs;
- lunch - kefir, chicken liver or fish cake;
- afternoon snacks - lean ham or fresh cheese, skim milk;
- Dinner - herbal tea, duck / goose / turkey fillet, processed cheese.
Day 6
- breakfast - scrambled eggs, coffee, two crab sticks;
- lunch - lean chicken broth with meatballs;
- afternoon tea - yogurt, bran;
- Dinner - gluten (2 tbsp), green tea, seafood.
Day 7
- breakfast - cheese stew, coffee;
- lunch - bran, parsley, ears crisp bread;
- afternoon tea - light curd, tea desserts; Dinner
- - kefir or skim milk, chicken balls.
The serving size for ducan can be adjusted, depending on your health, and specifically reduced by planning the menu for 3 days. For example, you can swap meals or limit your food intake to 3 times a day. For many types of food rations, specially developed dishes are presented online - "recipes for the first stage".
The duration of the "Attack" phase varies in about 3-10 days and depends on excess weight: up to 20 kg - 3-5 days, from 20 to 30 kg - 5-7 days, over 30 kg - 7-10 days.
Phase # 2 - "Alternate" or "Journey"
Yachts are one of the most important stages of the Ducan's method of weight loss. The essence of phase is the rotation of protein-vegetable, protein day. The duration of the second stage depends on the weight lost during the attack phase and is determined on the basis of the following calculation: 1 kg of weight lost in the first phase corresponds to 10 days in the stage “Duboat".
If you need to lose up to 10 kg, the alternate diagram of protein, protein-vegetable days could be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the second case, It is important to consult a doctor first, as this system has serious effects on the body, possibly leading to a decline in the health of people who lose weight.
At the same time, weight loss will be much slower than during the "Attack" period and then only slowly, up to 1 kg of weight lost per week.
The safest and most effective cruise schedule is to scale 1: 1 or 2: 2.
Step two eliminate starchy foods like butter, artichokes, potatoes, corn, lentils, beans, beans, as well as rice, grains and fats. It is strictly forbidden to eat mayonnaise, high-fat desserts and cakes. At the same time, raw vegetables are allowed to bring in the journey. If necessary, they can be heat treated (baked, boiled).
In contrast to the first stage, when consuming protein products in unlimited quantities, the second stage involves eating vegetables in portions and only in quantities that can satisfy hunger.
Given the beneficial properties of oat bran, and especially its ability to bind and actively remove cholesterol, at the alternating stage it is important to eat them at least 2 tablespoons. spoon per day.
Sample menu for 1-1 alternate phase
Date # 1
- breakfast - coffee, scrambled eggs, carrots, bran bread;
- lunch - steamed lean veal, vegetable soup; afternoon tea
- - herbal tea, syrniki; Dinner
- - fresh vegetable salad, barbecue.
Day 2
- breakfast - cheese stew, kefir;
- lunch - hodgepodge;
- afternoon tea - coffee, sandwich with lightly salted fish; Dinner
- - skim milk or yogurt, rolls.
Day 3
- breakfast - yogurt, scrambled eggs, bread
- lunch - fish soup or meat / vegetable soup;
- afternoon tea - coffee, bran pancakes; Dinner
- - raw vegetable salad, chicken balls.
Day 4
- breakfast - herbal tea, scrambled eggs, boiled radish;
- lunch - grilled fish, bran;
- afternoon tea - cheese cake;
- Dinner - meatballs soup.
Day 5
- breakfast - light salted salmon, coffee, boiled eggs;
- lunch - salad "cabbage", turkey;
- afternoon tea - cheese stew, kefir 0%;
- Dinner - processed cheese, fish with vegetables, tea.
Day 6
- breakfast - coffee, cheesecake;
- lunch - bran bread, ears;
- afternoon tea - crustacean or mollusc salad; Dinner
- - fish or barbecue.
Day 7
- breakfast - chicken fillet, tomato salad and turnip;
- lunch - soup with meatballs;
- afternoon tea - cheese cake, coffee; Dinner
- - dishes from zucchini, kefir.
Stage 3 - "Merge" or "Merge"
In the third stage, the weight is stable and the effect achieved in the previous stages is fixed. The duration of this stage determines the number of kilograms lost in the journey and is determined based on the calculation that 10 days of reinforcement fall into 1 kg of lost body weight.
The prerequisite for the "Consolidation" phase is to spend one day of "protein" per week, as well as a daily intake of 2. 5 tbsp. l oat bran and 1. 5 l purified water.
List of products allowed to be consumed during the pinning period:
- fruit, no more than one serving per day, except bananas, grapes;
- low-fat cheese, maximum 40 g;
- bread, 2 slices;
- honey;
- spices;
- beans, peas, lentils;
- rice, corn;
- potatoes;
- pasta.
In addition, daily use of vegetables from the second stage and protein foods from the first stage, any combination, but in moderation. The maximum serving size should not exceed 220 g.
The main feature of the "Merge" phase is the ability to eat any kind of food entirely once or twice a week at dinner.
There are two important rules to follow:
- eat no more than one portion of the first dish, second course and dessert;
- the interval between festival meals should be at least 2 days.
Menu for 7 days for "Merge" phase
Date # 1
- breakfast - tea, cheesecake;
- lunch - whole grain bread, ears;
- afternoon tea - rhubarb; Dinner
- - boiled potatoes or corn porridge, shredded chicken.
Day 2
- breakfast - coffee, casserole with berries;
- lunch - bran bread, hodgepodge;
- afternoon tea - cheese cake; Dinner
- - vegetable salad, chicken fillet.
Day 3
- breakfast - low-fat cheese, yogurt;
- lunch - fish soup, low-fat boiled fish;
- afternoon tea - vegetable mousse; Dinner
- - kefir, veal.
Day 4 (menu for the day from the Attack phase)
- breakfast - scrambled eggs, coffee, zucchini;
- lunch - lean chicken broth with meatballs;
- afternoon tea - yogurt, bran; Dinner
- - green tea, seafood.
Day 5
- breakfast - coffee, sandwiches with lean ham;
- lunch - salad, steamed veal cutlet;
- afternoon tea - berries; Dinner
- - frunchoza, grilled fish.
Day 6
- breakfast - cheese, kefir, bran bread;
- lunch - hodgepodge, salad;
- afternoon tea - cheesecake;
- dinner - stewed vegetables, rice
Day 7
- Breakfast
- - a sandwich with lightly salted salmon, green tea;
- lunch - fish with vegetables; afternoon tea
- - goji berries; Dinner
- - salad, turkey roll.
You can adjust the above diet, taking into account the allowed and prohibited foods, while at the "Consolidation" stage it is important to ensure thatIt's all protein.
Stage 4 - Stable
The final stage of the Ducan Diet is the "Stable" phase, which provides a diet for life.
- Water. The daily consumption of pure non-carbonated liquid should be at least 1. 5 liters.
- Sports. To stay in shape and tone the muscles, you should do morning exercises every day, walk 0. 5-2 hours, walk at least 10, 000 steps per day.
- Oat bran, should be added to food in the amount of 3 tbsp. spoon / day.
- Protein date. Every 7 days, organizing food once according to the principle of the first wave.
- A well-balanced diet. Make sure to consume one slice of cheese, two starchy foods, two slices of bread, vegetables, fruit and high protein ingredients every day.
- Eat in moderation.
- Limit fish intake that should be replaced with other seafood.
- Avoid stressful situations.
Compliance with these rules will allow stability and keep the results within certain limits, resulting in three phases.
Analyze the diet
In the case of a violation of the Ducan's true diet, the following steps should be taken to restore the weight loss program without losing its effectiveness:
- produces protein over the next two days;
- increases the duration of the "blocked" period to several days;
- limit salty food;
- increase your daily intake of water: water - up to 2 liters, green tea - 2 cups;
- walk for an hour during this time;
- increases the amount of sleep.
Adhering to the above factors will help the break-down process less painful, minimize the consequences of eating deviation and not harm your health.
Dukan growing method
In the absence of meat products, a special weight-loss system was developed - a vegetarian Ducan diet, which involves replacing animal protein with plants. In fact, this technique differs from the "standard" concept of excluding fish, meat, offal, sausages and seafood from the menu.
During the "onslaught" phase of the diet, focus on: cheese, yogurt, kefir, low-fat cheese, tofu, okaru, soy meat, 0% milk. At the stage "Cruise" - for mushrooms, pumpkin, spinach, broccoli, beans, cabbage, carrots, eggplant, chili and lactic acid products. At the "Repair" stage, it is allowed to use all the ingredients from the first two stages, as well as a few slices of bread, raisins, prunes, rice, buckwheat, oatmeal.
An important condition for the fourth stage is to consume one day of protein per week, as well as a daily intake of 4 tablespoons. l. oat bran, 1, 5-2 liters of water, exercise.
Frequently Asked Questions
Is the protein diet good or dangerous for men?
The Ducan technique is designed to lose weight and is independent of gender. Proper nutrition according to the scheme, daily physical exercise will gradually reduce excess body weight and improve the fitness for both men and women.
What sweetener can I use in the Ducan diet?
Xylitol, sucralose, aspartame, stevia.
Is Ducan's Diet Honey?
It is strictly forbidden, since it is 100% sugar, absolutely not allowed to be added to the protein diet during and after weight loss.
Why is the Ducan diet dangerous?
It is highly recommended to practice this nutritional system for diabetics, as the assimilation of sugars from certain vegetables and fruits is much faster than in its pure form. That is why, if this factor is not taken into account, the patient's condition can worsen.
What should I do with constipation due to a diet?
During the transition to a new diet by the body, a problem with bowel movements can often arise.
To get rid of such an unpleasant phenomenon, experts recommend:
- increases your daily fluid intake by 2 liters, while the key is for 35 minutes. drink 0, 25-0, 5 liters of water before eating;
- contains fibers such as rhubarb compote;
- changes in diet, namely protein and protein-vegetable dates according to a 1: 1 scheme;
- to increase the number of sports, in particular, focus on brisk walking and swaying;
- Includes paraffin oil in the diet.
COM in the Ducan Diet?
The acronym "SOM" is commonly found in protein weight loss method, it means 1, 5% skim milk powder.
Is it possible to allow Dukan's diet?
It is strictly forbidden to drink pure alcohol during weight loss. However, they can be used to prepare main dishes, sauces without a lid (up to 3 tablespoons per day) at the stage of "Cruise". This is because during the heating period, the alcohol evaporates, leaving only an indescribable fragrance.
What kind of cheese can you eat in the Ducan diet?
At the "Replace" stage, 30 g of grated cheese is allowed to be included in the daily diet, with a maximum fat content of up to 6% and in the "Repair" phase - up to 40g of the richest protein type with a fat content of 20%, maximum 60d - from 10%.
Is it possible to eat mushrooms in Ducan's diet?
"Forest Bread" is forbidden to be consumed in the "Attack" stages, allowed to be used in the "Replace" and "Repair" phases.
Is it possible to use seeds in the Ducan diet?
Due to the increased fat and calorie content, this product should be completely removed from your diet during weight loss. Only modest seed consumption is allowed after the desired result has been achieved, at the stage of "Stabilization".
How Much Weight Can You Lose on the Ducan Diet?
Where strict conditions are met, this technique will reduce 5 - 50 kg or more. You can verify this by looking at reviews and results with photos of people losing weight.
Can you eat bread on the Ducan diet?
Dietary bread with oat bran is allowed.
Is it possible to eat corn on the Ducan diet?
Due to its high starch content, it is strictly forbidden to use this product during weight loss. The use of maize in limited quantities is allowed at the "Stable" stage.
Is it possible to eat chicken broth in a Ducan diet?
Yes, starting with the very first stage, as long as it is made from loins.
Ducan's technique in "special" cases
Often during pregnancy and raising a baby, a woman will accumulate the kilograms needed for the comprehensive development of her baby. Optimal weight gain is directly related to pre-pregnancy body weight and, as a rule, ranges from 5 to 20 kg. However, there are cases when the "extra" weight occurs at a rapid rate, making the mother overweight and contributing to the risk of unhealthy childbirth, as well as developing systemic diseases. skeletal muscle and cardiovascular.
Ducan's Diet for Pregnant Women
- Eliminate sweets and baked goods from the diet, which provide empty calories and lead to constipation.
- The weekly ratio of starchy foods is two servings.
- Eat fruit and berries every day, except bananas, cherries, grapes, divided into two parts
- Replace "protein" on Thursday with "protein".
- Add lactic acid products and milk to 2% diet.
- The ability to get your favorite food in limited quantities once a week is called a "party".
The best option for a pregnant woman is to eat 5 times a day, with a break of 3-3, 5 hours. However, due to the characteristics of the body, whether such diet is suitable for women or not, it is necessary to consider her health.
A menu suitable for nursing mothers and during pregnancy:
- breakfast - green tea, whole grain bread, ham omelet;
- the second breakfast - berries or fruit; Lunch
- - grilled lean meat, low-fat chicken broth or fish soup, salad;
- light afternoon tea - green tea, curd and berry stew; Dinner
- - turkey fillet, pasta, stewed vegetables.
Ducan's diet for lactating mothers not only includes proper nutrition, but also includes walking for at least 20 minutes in fresh air every day.
Output
If you follow all the requirements of the Ducan diet, if needed, you can lose weight by 30 kg or more, as well as speed up your metabolism, cleanse your body and improve strength. your health. However, it should be remembered that the "steady" period lasts a lifetime, which is why you should carefully choose your menu so that your lost kilos do not return.